1. Home Workoutfor Group Essentials6/23-6/25
1. Wall Squat 1-3 Setsof 10-20 Reps
Alternative: ChairSquat
2. Standing Band Chest Press 1-3 Setsof 10-20 Reps
Alternative: SeatedBandPress
3. Standing Band Pull 1-3 Setsof 10-20 Reps
Alternative: SeatedBandPull
4. SeatedBand 1-Hand OverheadExtension 1-3 Setsof 10-20 Reps
Alternative: BandPushdown
5. Standing Band Side Abductor Walk 1-3 Setsof 10-20 Reps
Alternative: SeatedBandAbductor/Adductor
6. Band ShoulderRaise 1-3 Setsof 10-20 Reps
Alternative:BandShoulderExternal Rotation
7. Standing/SeatedCalf Raise 1-3 Setsof 10-20 Reps
Alternative: Seatedcalf flexion/extension
8. Standing UpperBody Band Twist 1-3 Setsof 10-20 Reps
Alternative:SeatedUpperBody BandTwist
Band Usage: Green,Yellow,Blue,Red,Purple,Orange

2. Exercise Description
1. Wall Squat: Standin frontof wall. Leanandrest upperback flaton wall withlegsstationedin
frontof body. Slide backdownwardonflooruntil hipsare nolowerthanknees. Drive with
heelsandpushupward. Performreps.
AlternativeisChairSquat: Sitand standusingchair for reps. Drive withheelsandpushupward.
Performreps.
2. Standing Band Chest Press: Stand withbandwrappedaroundbehindthe upperbody,with
bandendsin leftandrighthand. Pressbandforwardfor full extension. Performreps.
AlternativeisSeatedBandChestPress: Same asStandingBandChestPress. Performwhile
seated. Performreps.
3. Standing Band Pull: Place one of band arounddoor or holdingapparatus(Canbe done with
partner). Place otherendineitherrightor lefthand. Pull bandtowardsbody. Performreps.
Repeatwithopposite arm.
AlternativeisSeatedBandPull: Same asStandingBandPull. Performwhileseated. Perform
reps.
4. SeatedBand 1-Hand OverheadExtension: Sit on bandendwithbandin rightor lefthand.
Place arm overheadwithbandend. Extendarmupward withelbow flexionandextension.
Performreps. Repeatwithoppositearmforreps
AlternativeisStandingBandPushdown: Place one bandendaroundupperportionof dooror
highapparatus. Place one endof bandin rightor lefthand. Extendor pressarm downfull
lengthof bodyfor extension. Performreps. Repeatwithoppositearm.
5. Standing Band Side Abductor Walk: While standing,steponmiddle portionof band. Place
bandendsin leftand righthand. Side steprightandleft foottill bandresistance. Performreps.
(NOTE: Canperformbandadductionbyplacingband aroundrightor lefthandand place both
bandsin adjacentarm,closinglegsinward). Performreps.
AlternativeisSeatedBandAbduction/Adduction: Whileseated,wrapbandaroundmiddle
portionof thighs. Openandclose the thighsuntil bandresistance. Performforreps.
6. Standing Band ShoulderRaise: While standing, place bothfeetonone endof bandand place
otherband endinleftor righthand. Raise arm forwardor sidewayswithbandend. (NOTE: Can
be performedwhileseated). Performreps. Repeatwithopposite arm.
AlternativeisBandShoulderExternal Rotation: While standing,place bandendsinrightandleft
arm withpalmsfacingceiling. Have elbowslockedintosideof bodyandrotate arms to side of
bodyuntil resistance frombandsinmet. . (NOTE: Can be performedwhileseated) Performfor
reps.
7. Standing CalfRaise: While standing,rise withfeetupwarduntil standingontoesortoe flexion.
(NOTE: Canbe performedwhile seated) Performforreps.
AlternativeisSeatedCalf FlexionandCalf Extension: While seated,extendbothlegsinfrontof
body. Pointtoesupwardand downwarduntil full extensionandflexion. Performforreps.
Continued

3. 8. Standing UpperBody Band Twist: Place one endof bandaroundapparatus or partnerhold.
Place otherbandendin botharms. Extendarms or keeparmsclose to upperbody. Twistto
rightside until bandresistance. Performforreps. Performwithopposite side.
AlternativeisSeatedUpperBodyBandTwist: Same as Upper BodyBand Twist. Performwhile
seated. Performreps.